Primary
Glutes
Secondary
Hamstrings
Equipment
Cable
Difficulty
Beginner
Type
Hinge
See how Standing Cable Hip Extension could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Standing cable hip extension extends your leg straight backward against cable resistance while facing the machine, isolating your glutes through the hip extension pattern. The cable provides constant tension throughout the range of motion, and the standing position adds a balance component that bodyweight kickbacks lack.
When to use it
Use as isolation exercise for glute development.
Who it's for
All levels seeking direct glute activation.
Face the cable machine with an ankle strap attached to a low pulley. Keep your standing leg slightly bent and hold the frame for balance. Extend your working leg straight back by squeezing your glute—do not arch your lower back to get the leg higher.
Also targets: Hamstrings
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Attach ankle strap to low cable pulley.
Face the machine and secure strap to ankle.
Hold machine for stability and balance.
Extend working leg straight backward.
Squeeze glute at full hip extension.
Return with control against resistance.
Keep standing leg slightly bent.
Avoid arching lower back excessively.
Focus on glute contraction not height.
Program standing cable hip extensions as a glute isolation exercise when you want constant tension, for variety from hip thrusts, or as a finisher. Use moderate to high reps with controlled tempo. They pair well with cable pull-throughs.
Using momentum to swing the leg.
Bouncing or using momentum during the Standing Cable Hip Extension makes the movement harder to control and can shift work away from your Glutes (gluteus maximus). Use a load you can move smoothly through the intended range.
Excessive lower back arching.
Changing your back position during the Standing Cable Hip Extension can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Not squeezing glute at peak.
Hip hinge movements like the Standing Cable Hip Extension depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Glutes (gluteus maximus) guide the movement.
All levels seeking direct glute activation.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 12-15 reps per leg. Rest 45 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Standing Cable Hip Extension could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Standing Cable Hip Extension
The Standing Cable Hip Extension primarily targets the Glutes (gluteus maximus), making it an effective exercise for glutes development. Secondary muscles worked during the Standing Cable Hip Extension include Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core, Standing leg.
Our library labels Standing Cable Hip Extension as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Standing Cable Hip Extension. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Standing Cable Hip Extension is a cable. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Standing Cable Hip Extension include: Cable Kickback, Hip Extension Machine, Donkey Kick. These exercises target similar muscle groups as the Standing Cable Hip Extension and can be used as substitutes based on your equipment availability, gym setup, or training preferences.